List Of Upper Body Exercises At Home Build Your Strength

In today's fast-paced world, it can be challenging to find time to hit the gym or fitness center regularly. Luckily, you can still achieve your fitness goals from the comfort of your home. In this article, we will provide you with a list of upper body exercises that you can do at home.

Table of Contents

• Push-Ups
• Plank
• Dumbbell Rows
• Dumbbell Bicep Curls
• Tricep Dips
• Shoulder Press
• Pull-Ups
• Dumbbell Lateral Raises
• Chest Flies
• Dumbbell Hammer Curls

Push-Ups

Push-ups are a classic exercise that targets several upper body muscles, including your chest, triceps, and shoulders. To do a push-up, follow these steps:

1. Get into a plank position with your hands shoulder-width apart.
2. Lower yourself until your chest nearly touches the floor.
3. Push yourself back up to the starting position.
4. Repeat for 10-15 repetitions.

Tip: Keep your core tight throughout the exercise to maintain proper form.

Plank

Although it may not seem like it, the plank is a great exercise for building upper body strength. It targets your core muscles, but it also works your shoulders, chest, and triceps.

1. Get into a push-up position with your hands shoulder-width apart.
2. Lower yourself onto your forearms.
3. Hold this position for 30-60 seconds.
4. Repeat for 2-3 sets.

Tip: Keep your body in a straight line from your shoulders to your heels.

Dumbbell Rows

Dumbbell rows are an excellent exercise for targeting your back muscles, including your lats and rhomboids.

1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
2. Place your opposite hand on a bench or sturdy surface for support.
3. Lower the dumbbell towards the floor while keeping your back straight.
4. Slowly pull the dumbbell back up towards your chest.
5. Repeat for 10-15 repetitions.
6. Switch sides and repeat.

Tip: Keep your elbow close to your body throughout the exercise.

Dumbbell Bicep Curls

Dumbbell bicep curls are a classic exercise that targets your biceps.

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Keep your elbows close to your body and curl the dumbbells towards your shoulders.
3. Lower the dumbbells back down to your sides.
4. Repeat for 10-15 repetitions.

Tip: Focus on keeping your elbows stationary throughout the exercise.

Tricep Dips

Tricep dips are a great exercise for targeting your triceps.

1. Find a sturdy surface, such as a chair or bench.
2. Place your hands on the surface with your fingers pointing towards your body.
3. Lower your body towards the floor by bending your elbows.
4. Push yourself back up to the starting position.
5. Repeat for 10-15 repetitions.

Tip: Keep your shoulders down and away from your ears throughout the exercise.

Shoulder Press

The shoulder press targets your shoulder muscles.

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Bring the dumbbells up to shoulder height with your elbows bent.
3. Press the dumbbells up overhead until your arms are straight.
4. Lower the dumbbells back down to shoulder height.
5. Repeat for 10-15 repetitions.

Tip: Keep your core tight throughout the exercise to maintain proper form.

Pull-Ups

Pull-ups are a challenging exercise that targets several upper body muscles, including your back, biceps, and shoulders. If you don't have a pull-up bar at home, you can use a sturdy tree branch or playground equipment.

1. Hang from the bar with your hands shoulder-width apart and palms facing away from you.
2. Pull yourself up towards the bar until your chin is above the bar.
3. Lower yourself back down to the starting position.
4. Repeat for 5-10 repetitions.

Tip: Keep your core tight throughout the exercise to maintain proper form.

Dumbbell Lateral Raises

Dumbbell lateral raises target your shoulder muscles.

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. With your arms straight, raise the dumbbells out to your sides until they are at shoulder height.
3. Lower the dumbbells back down to your sides.
4. Repeat for 10-15 repetitions.

Tip: Focus on keeping your elbows slightly bent throughout the exercise.

Chest Flies

Chest flies target your chest muscles.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Hold a dumbbell in each hand and extend your arms up above your chest.
3. Slowly lower the dumbbells out to your sides until your arms are at shoulder height.
4. Bring the dumbbells back up to the starting position.
5. Repeat for 10-15 repetitions.

Tip: Keep your elbows slightly bent throughout the exercise.

Dumbbell Hammer Curls

Dumbbell hammer curls are a variation of bicep curls that target your biceps and forearms.

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. With your palms facing inwards, curl the dumbbells towards your shoulders.
3. Lower the dumbbells back down to your sides.
4. Repeat for 10-15 repetitions.

Tip: Focus on keeping your elbows stationary throughout the exercise.

Conclusion

With this list of upper body exercises at home, you can build your strength and achieve your fitness goals without leaving your house. Remember to maintain proper form, start with lighter weights, and gradually increase your intensity over time. Happy exercising!

FAQ

1. What equipment do I need for these exercises?

You will need dumbbells and a sturdy surface, such as a chair or bench.

2. How many sets and repetitions should I do?

Start with 2-3 sets of 10-15 repetitions for each exercise.

3. Can I do these exercises every day?

It's best to give your muscles time to rest and recover, so aim for 2-3 workouts per week with rest days in between.